Adopting a nightly routine that helps you wind down and relax is vital if you want to sleep better. A bedtime ritual might be as simple as reading a book, resting in the bathtub, or walking.
It’s also crucial to ensure your nighttime ritual is comfortable and works with your schedule. Try putting away all electronics and lights from 10 p.m. onward (or earlier if you like) so that everything is dark and silent when you sleep.
If you have difficulty falling asleep, try meditation or yoga before bedtime so your mind is less active and focused on daily activities.
Have a reliable bedtime
Have a reliable bedtime and stick to it. The point is that you need to ensure that you’re setting aside adequate time for sleep and that you’re keeping yourself from feeling too weary by staying up later than normal.
An at home sleep study is an easy approach to better understanding your sleeping habits and can help you build a nighttime routine that works for you.
Do not touch your phone before bedtime
Before going to sleep, gadgets can be troublesome for two reasons: firstly, they keep you up later than you need to; secondly, they make it difficult for your brain to enter into a peaceful state of sleep (like REM sleep).
In other words, that implies that more time will be spent awake later in the night, which means that more stress and anxiety will be present. There is an even worse possibility: If you are sleeping poorly because of electronics (or other variables), this can have a detrimental effect on your health in a way that your doctor may not be able to diagnose correctly!
Before you go to bed, you should make sure that all electronics are turned off, even if it is just for 20 minutes. You’ll be able to have more restful nights as a result of them, and you’ll be able to wake up feeling rejuvenated each day.
Take a warm shower before bed
A warm bath is one of the easiest methods to relax and unwind after a busy day. Studies demonstrate that taking a warm bath can help you sleep better.
The Epsom salt in your bathwater may help you relax and fall asleep faster, while the steam from the water moves your thoughts to a more serene place.
Listen to your calming playlist
You can feel better about your sleep when you have a nightly routine. There are various ways to choose music that will help you sleep, from classical to jazz to hip-hop. Some folks find that listening to their favorite tunes helps them wind down and fall asleep faster.
Others find that repeatedly listening to the same song at bedtime makes them cranky and gives them a headache. Whatever your choice, it’s vital to know what works for you!
Do some stretches and breathe
Stretching and breathing are some of the most basic things we do to keep our bodies healthy, but they’re also the first steps to ensuring a good night’s rest.
Before you turn off your phone, close your laptop, and put those books away for the night, make sure you’ve taken care of these three things:
Stretch:
Do you know how it feels to stand up after sitting still for a while? That’s what stretching is like—except it’s in your body instead of your muscles! Start with a few seconds of standing up slowly and then move on to stretching exercises such as deep breathing or yoga poses.
Breathe:
This one might seem obvious, but sometimes we forget about it because we’re so worried about other stuff (like getting work done). But breathing is essential for good health—and it can help you sleep better! It’ll help you relax and calm down before bedtime, so there’s less chance that any worries will keep you awake at night.
Relax:
Go ahead and turn off all the lights in your house except for one lamp or candle by your bedside table (or whatever works best for you).
Do some meditation
The best way to get a better night’s sleep is to establish a bedtime ritual that will assist you in winding down just before you go to sleep. This entails developing a regular meditation practice, which is a straightforward yet highly efficient method for easing tension and facilitating a more rapid transition into sleep.
You can accomplish this by finding a comfortable sitting position, closing your eyes, taking long, deep breaths, concentrating on the rhythm of your breaths, and allowing all of your thoughts to drift away. You could also try reading a book or listening to soothing music before bed. If you have trouble falling asleep, rather than drinking caffeine-containing beverages like coffee or tea, try drinking warm milk instead. It may help.
Insomnia treatment online is a great way to find out what you need to do to improve. You can use the best insomnia treatment programs and apps to help you sleep better and get back to the life you love.
Keep a good book around to read
Sure, reading is a great way to relax and unwind, but why not take a page out of the book you’re already reading?
A great thing you can do for your body and mind is to read a good book before you go to sleep. It helps you relax after a long day at work by reducing stress, boosting your mood, and helping you wind down after a busy day.
Listed below are some tips to help you get the most out of reading in bed:
- Read with a pen or pencil in hand so that you can highlight important parts or write notes in the margins. This will allow you to take your favorite passages asleep at night!
- Try listening to an audiobook instead of reading it from paper. This will allow your mind to focus on the story rather than being distracted by worrying about being able to read every word on paper!
Conclusion
There you have it! You have created an effective bedtime routine that will help you stay asleep for a longer period of time, and you will be able to fall asleep more quickly. Whether you’ve been struggling to fall asleep or to stay asleep, or if you have been experiencing other sleep-related issues, give this a try and see if it helps!
If you think you have sleep apnea or insomnia, SleepRx has an expert team of sleep medicine doctors to help you. You can consult a doctor online to give you a home sleep apnea test and help you determine if the problem is more than a passing issue.
